Diabetes Diet: Top 20 Fruits for Diabetes

fruits for diabetes patients
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If you’ve ever consulted a dietician, one of the first things they recommend is that you eat smaller, more frequent meals instead of three heavy meals. This helps keep your blood sugar levels stable instead of big spikes and drops, which are detrimental to your health.

Snacking in between can be tricky for some people and is the easiest time to eat something unhealthy. One healthy and nutritious option is eating fruits.

Yes, you heard that right! In this article, you will discover fruits with low sugar that are best for people with diabetes.

Are Fruits Good for Diabetes?

There are a lot of misconceptions when it comes to diabetes and fruits – today we’re going to help clarify these.

Since people with diabetes tend to cut off sugar from their diet, they feel that fruits (that are naturally sweet) are also a no-no for them. However, fruits are packed with vitamins, nutrients, antioxidants and anti-inflammatories and make for a very healthy snack choice!

The solution? Eating fruits with low sugar in quantities recommended by your doctor or nutritionist.

The key to distinguishing between healthy and not-so-healthy fruits (for people with diabetes) is the Glycemic Index (GI) score. GI helps determine how fast or slow food will raise your blood sugar levels after you’ve eaten it.

It is ranked on a scale of 0-100, with 0 being water, which doesn’t affect your blood sugar levels, to 100 being glucose, which has the worst effect.

Wondering which fruits can raise your blood sugar levels? Watch our expert Shilpa Joshi as she reveals fruits low in sugar and how you can eat them without letting your blood sugar spike!

List of Fruits for Diabetes

Here’s a list of the top 20 fruits low in sugar for diabetes that can be eaten without worrying about your blood sugar levels spiking:

1. Apples

They weren’t bluffing when they said that an apple a day can keep the doctor away! Rich in both soluble and insoluble fibre, apples are excellent at preventing blood sugar fluctuations. Feel free to snack on these raw and fresh, as they are one of the most popular fruits with low sugar.

2. Oranges

The American Diabetes Association (ADA) considers citrus fruits (oranges, grapefruits and lemons) to be diabetes superfoods. Oranges, in particular, are rich in Vitamin C, fibre, potassium, folates, flavonols, flavanones and phenolic acid, all of which are good for diabetes.

3. Black Jamuns

Black jamuns are fruits with low sugar and the best fruit for diabetes – undoubtedly! People even have the powdered seeds of this fruit to keep their blood sugar levels in check.

4. Watermelons

A refreshing summer delight, this fruit is hydrating, rich in iron and low on sugar. Though watermelons have a high GI score, their overall Glycaemic load (the total amount of food needed to cause the spike in blood sugar levels) is very low – making them a healthy option for people with diabetes. One small bowl (approximately 75-80 g) of watermelon can be consumed

5. Guava

Rich in Vitamins A & C and fibre, guavas are fruits low in sugar. They are good for controlling diabetes and constipation as they have a low GI score.

6. Papaya

Known to help people with diabetes reduce the risk of heart problems and nerve damage, this vitamin, mineral and antioxidant-rich fruit may be a good addition to a diabetes diet.

Don’t want to give up on your favourite fruits? You don’t have to!

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7. Pineapples

Rich in anti-viral, anti-bacterial and anti-inflammatory properties, pineapples are also a healthy snack option for people with diabetes.

8. Pomegranates

The richest antioxidant fruit of all, pomegranates are known to protect you from free radicals. Feel free to snack on a handful of these red pearls whenever they are in season.

9. Sweet lime

Like most other citrus fruits, sweet lime has a low glycemic index, making it a good fruit for people with prediabetes and diabetes.

10. Pear

In a population at risk of developing type 2 diabetes mellitus, research shows that consuming fruits like pears and apples has been shown to reduce the risk of developing the condition.

11. Strawberries

They help improve immunity, have cancer-fighting abilities and help lose weight by boosting metabolism – making this low GI fruit a great addition to your diet!

12. Cherries

Rich in a pigment known as anthocyanins, a type of flavonoid, cherries are known to boost the cell’s ability to produce insulin considerably.

13. Starfruits

Healthy for people with diabetes like black jamuns, starfruits are fruits low in sugar for diabetes.

14. Kiwis

This antioxidant-rich fuzzy, green fruit is rich in Vitamins A & C and has very low amounts of sugar. It is known to slow down the release of glucose, preventing a spike in blood sugar levels.

15. Plums

These delicious purple treats are great for everyone, including those with diabetes! Yes, that’s right! With only 7 grams of sugar per fruit, this sweet treat can be enjoyed at any time of the day!

16. Peaches

A sweet-tasting fruit that doesn’t contain a lot of sugar – have one of these next time you have a sweet craving! Peaches are fruits with low sugar and rich in fibre and make for a great mid-day snack.

17. Raspberries

This one’s a hit amongst people with a sweet tooth! Raspberries contain only 5 gm of sugar per cup and are loaded with fibre, keeping you feeling full for a long time.

18. Blackberries

Rich in antioxidants & fibre and low in sugar content, which makes them a healthy option.

19. Blueberries

Just like cherries, blueberries are also rich in anthocyanins and are known to lower the risk of diabetes.

20. Avocados

This fruit is not only low in sugar but is also known to lower the levels of bad cholesterol, making it a heart-healthy food!

Glycemic Index or GI of Fruits which are good for Diabetes

Fruits Glycemic Index or GI Fruits Glycemic Index or GI








Black Jamuns
























A word of caution: Fruits are best eaten as snacks in between meals instead of eating them with the main meals as they add to the carb count and cause your blood sugar levels to rise.

Apart from this, always remember to practice portion control and keep a check on how often you eat these fruits.

Here is a video by our in-house nutritionist expert Shilpa Joshi explaining the do’s and don’ts while eating fruits if you have diabetes.

Looking for the perfect Indian diet for Diabetes?

Indias top Diabetes nutritionists are here to help

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Unlike the common presumption that all fruits are healthy and can be safely eaten by everyone, people with prediabetes and diabetes must exercise caution in doing so.

They need to eat fruits low in sugar for diabetes management and prevent the progression of the condition. People with prediabetes and diabetes must also remember to eat these fruits low in sugar in moderate amounts or as suggested by their doctor.

If you are unsure of how your blood sugar levels react to eating fruit, then measuring blood sugar levels two hours after eating the fruit may be a good idea.

Love fruits? But worried or confused if you can have fruits if you have diabetes or prediabetes. If that’s you, then worry not, you are just at the right place.

Fitterfly understands your love for fruits, and our expert in-house nutritionists will guide you on the right way, the right type and how much fruits you can consume. Check out our  Diabetes Care Program! or simply call us on 08069450746 to know more. 

- By Fitterfly Health-Team
Dharmender Tewari | 58 Years
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*Diabetes Remission is the
clinical term for Diabetes Reversal